You push yourself hard during each training run, but sometimes that extra push is too much. Overtraining results from pushing yourself too hard over a long period of time. One session of overexertion won't lead to an overtraining diagnosis. The prolonged overexertion causes fatigue in the body that leads to other physical problems that affect you in your daily life, not just when you run.
Decreased Performance
An athlete knows that pushing herself harder should help her perform better. If you overtrain, your performance is likely to decrease. You may not be able to run as far and your pace decreases. You may take longer to recover after a run. Overtraining often causes your muscles to feel weaker, causing you to feel weaker overall during your runs and other forms of physical activity. If you notice a decrease in your running performance, take a break for a few days. If you track your mileage and pace, review your recent performances to see if they have been gradually decreasing lately.
Higher Heart Rate
Overtraining causes the heart rate to increase. Your heart rate during exercise will likely be higher than normal. Running with a heart rate monitor helps you track changes in your heart rate. If you suspect overtraining, document your heart rate during exercise. Your resting heart rate is also likely to increase. Check your heart rate in the morning before you do any form of physical activity to watch for an increased resting heart rate.
Physical Changes
Overtraining causes you to feel different physically in various ways. Your muscles may feel sore constantly due to the lack of rest. Your legs may feel heavy when you try to run, particularly if the heaviness persists for more than a day or two. You may also feel like you have to physically exert yourself more to complete runs that were once not difficult.
Other Symptoms
Beyond the way you feel when you run, overtraining can lead to other symptoms. The demand on the body may affect your sleep patterns, making it difficult to get to sleep or stay asleep. According to "Running Planet" magazine, you may also see a decrease in your appetite, despite hard training that would normally cause you to eat more. If your immune system takes a hit from overtraining, you are more likely to get sick. You may also open yourself up to an increased risk for injury due to the strain on the body. Emotionally, you may find yourself irritable, depressed or lacking an enjoyment you once felt for running. If you experience any of these symptoms, talk with your physician to rule out other causes.
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